WEEK 8

PE032 A71
FEBRUARY 2 - FEBRUARY 9
WEDNESDAY 10:00 – 1:00
 Benefits of a good warm up:
1.Enhanced range of joint motion
2. Elevated body temperature – improves muscle elasticity, reducing strains
3. Facilitates a rise in muscle temperature – allowing muscles to contract hard and relax fast
increasing speed and strength
4. Prepares the body for the specific types of movements related to your sport
5. Raises heart rate and breathing in readiness for the game
6. Primes your nerve to muscle pathways to be ready for exercise
7. Reduces incidence of injury during the game
Static stretching is not the best way to prepare your body for exercise. Starting with a gentle
sports related exercise, walk or light jog / jog in place is a better way to begin your warm up as
it gently increases your heart rate and breathing while increasing the temperature of your
muscles.
 BODY CONDITIONING #6
METABOLIC and FUNCTIONAL EXERCISE
Note: Don’t forget to get your pulse rate in 1min before start the fitness exercise then warm-up like stretching at least make 3mins. from head to
foot.

  Result   Result   REMARKS

  Pulse rate 1min. ( before)              
  Pulse rate 1min. ( after )                    

Date = Date =
3x a week                

JOG IN PLACE / 3 to 5 minutes        

         

Note: REST INTERVAL is 15 to 20 secs. each

exercise and 60 to 90 seconds each SET of
  exercises.                    
  REPS SET     REPS SET        

1 POP SQUAT FLOOR TOUCH 20 secs. 3 20 secs. 3        

2 T PUSH-UP 20 secs. 3 20 secs. 3    
3 ZUMO SIDE CRUNCH 20 secs. 3 20 secs. 3    
4 MOUNTAIN CLIMBER 20 secs. 3 20 secs. 3    
5 WINSHIELDS WIPERS 20 secs. 3 20 secs. 3    
6 PLANK JACKS 20 secs. 3 20 secs. 3    
           
    Note: don’t forget cool down                        
KINDLY SIGN AND PUT THE RECORDS IF IT IS DONE _______________________________ _______________________________
Student Signature Teacher's Signature
BODY CONDITIONING #6
BODY CONDITIONING #6
BODY CONDITIONING #6
BODY CONDITIONING #6
BODY CONDITIONING #6
BODY CONDITIONING #6
Class C06 submit your video link now in course messages I repeat LINK only starting this week 7, 8 and 9 also wait for another
announcement always check our gc in messenger thank you.
Sir Arnel.
Submit your video shoot in your 1st day only no time lapsed in 1st set specially the major exercises, you can used the time
lapsed include the pulse rate before and after, warm up, jog, 2 nd and 3rd set of major exercise and cool down and use the
link once you submit the video requirement.
 Requirements
• Always wear a proper attire during workout / exercise ( ex: PE uniform or any MCL shirt)
• 1. Shoes
• 2. Drink bottled water
• 3. Towel
• 4. Mat or long towel
• 5. Alcohol
• 6. Submit the VIDEO including your pulse rate before, warm up, jogging in place, pulse rate and cool
down, kindly obey all the rules to avoid any problem in your record . No time lapsed in 1st set.
• Reminder: Sleep is very important and don’t forget to warm up 1st before and cool down after the
workout exercises. Keep safe always.